BOXING #4
Category: Boxing
2 1/2 to 3 minute rounds add up to a 40 min workout - including time to demo boxing combinations and pad changes.
PTI Tips
Pair up participants into equal height and ability partnerships.
Pad holder cues:
Move 1 or 2 steps forward, back or to the side before presenting pads for the combo.
Boxer cues:
Stay on your toes! Move fast!
Round 1
jab-cross x 4 (hard)
jab-cross x 4 (fast)
Round 2
L upper, R upper, L upper, Cross
Round 3
jab-cross, jab
Duck
Cross, jab-cross
Round 4
Straight punches:
10 hard punches + 2 push ups
20 fast punches + 2 sprints (20m)
Repeat for round
Round 5
20s straight punches
Run 20m out
Burpees : beg.2 int.3 adv.4
Run 20m back
20s above head punches
Run 20m out
Burpees : beg.2 int.3 adv.4
Run 20m back
20s uppercuts
Run 20m out
Burpees : beg.2 int.3 adv.4
Run 20m back
Round 6
Every 10s:
4 uppercuts, 4 lunge jumps (go deep)
